Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Bodyweight Workout

Bodyweight Workout
30 mins

Bodyweight workout

66e35cb525565cf5d4670740

Play Button
Torso Rotations
 sets
 kg
 reps 
 rest
Notes
66de7719913666b90e63500c
Bodyweight
Torso Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a golf club OR dowel across your chest
  2. Get into golf posture (slight hinge at the hips)
  3. Set your lower body to resist any movement
  4. Rotate through your torso as much as possible, focus on dissociation
  5. Alternate sides between each rep
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Torso Rotations muscle groups
Play Button
Incline Cross-Over Push Up
 sets
 kg
 reps 
 rest
Notes
64f716ca7f58f3c9f6b6cf93
Bodyweight
Incline Cross-Over Push Up
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows, then bring your knees across one at a time.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Abs
Incline Cross-Over Push Up - Bodyweight muscle groups
Play Button
Multidirectional Lunge
 sets
 kg
 reps 
 rest
Notes
66de224d7922b6dc889a28a5
Bodyweight
Multidirectional Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set a dowel or club behind your shoulders
  2. Focusing on one leg at a time, lunge forward, laterally and reverse
  3. Forward: focus on knee stabilisation, stay in one straight line
  4. Lateral: fett parallel, feel like your dominant glute is going diagonally backward into the hip
  5. Reverse: focus on the maintenance of stability, slow and controlled
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Multidirectional Lunge muscle groups
Play Button
3-Point Touch
 sets
 kg
 reps 
 rest
Notes
66d66e47b3c37ff6b2bd7e4c
Bodyweight
3-Point Touch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set 3 dumbbells upright with an equal distance apart
  2. Set the single leg in line with the middle dumbbell
  3. With your opposite arm and leg, set them at the top
  4. Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
  5. Perform in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
3-Point Touch muscle groups
Play Button
Wall Angels
 sets
 kg
 reps 
 rest
Notes
66ca85253e1a87a7be7b42b0
Bodyweight
Wall Angels
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by setting 4 points of contact to the wall: heels, bum, upper back, head
  2. Set your arms in a 90 degree position with as much of your arms in contact with the wall
  3. Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
  4. Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
  5. Control back downward to the 90 degree position, squeezing your shoulder blades together
  6. Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs
Wall Angels muscle groups
Play Button
Glute Circles
 sets
 kg
 reps 
 rest
Notes
66de32a5d83e97c1fa9a0a32
Bodyweight
Glute Circles
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Set your hip in abduction (away from your midline)
  3. Keep your leg straight and perform slow circles forward and then backward
  4. Keep the rest of your body still
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Circles muscle groups
66de7719913666b90e63500c
66de7719913666b90e63500c
Torso Rotations
Torso Rotations
3
3
1
3
m 
0
s
 rest
64f716ca7f58f3c9f6b6cf93
64f716ca7f58f3c9f6b6cf93
Incline Cross-Over Push Up
Incline Cross-Over Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
66de224d7922b6dc889a28a5
66de224d7922b6dc889a28a5
Multidirectional Lunge
Multidirectional Lunge
3
3
1
3
m 
0
s
 rest
66d66e47b3c37ff6b2bd7e4c
66d66e47b3c37ff6b2bd7e4c
3-Point Touch
3-Point Touch
3
3
1
3
m 
0
s
 rest
66ca85253e1a87a7be7b42b0
66ca85253e1a87a7be7b42b0
Wall Angels
Wall Angels
3
3
1
3
m 
0
s
 rest
66de32a5d83e97c1fa9a0a32
66de32a5d83e97c1fa9a0a32
Glute Circles
Glute Circles
3
3
1
3
m 
0
s
 rest
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